GFH without killing anyone
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Joni03/10/06 @ 22:46
typing on rochelles mac laptop - have some mercy! These buttons are ultimate gift for a pncilneck with a soft perfume smelling touch, i cant f**king tupe on these mofos, even my skinny fingers are like sausages on this baby.
ok, time to go to sleep.
ok, time to go to sleep.
Joni05/10/06 @ 09:19
yesterdays session, light day:
deadlifts
6x60
5x100
3x140
1x180
5x1x200 - very easy.
speed squats
5x60
5x100
8x2x120
bentover barbell rows
8x100
3x8x115
deadlifts
6x60
5x100
3x140
1x180
5x1x200 - very easy.
speed squats
5x60
5x100
8x2x120
bentover barbell rows
8x100
3x8x115
Joni06/10/06 @ 13:03
Rob06/10/06 @ 13:04
Joni06/10/06 @ 21:17
bench press
6x60
5x80
3x100
1x112.5
1x125 - s**t rep
1x125 - good rep
no pauses:
5x117.5
5x117.5
5x117.5
3x117.5 - just lost it on the first rep
3x117.5 - nothing left
30x60 - pump!
barbell shoulder press behind neck:
12x20
23x25kg
Lat pulldown - tried it, but no energy left
rear delt dumbell raises
5x10x15kg dbs
bicep curk pumpathon of 23x20kg + ex bar
6x60
5x80
3x100
1x112.5
1x125 - s**t rep
1x125 - good rep
no pauses:
5x117.5
5x117.5
5x117.5
3x117.5 - just lost it on the first rep
3x117.5 - nothing left
30x60 - pump!
barbell shoulder press behind neck:
12x20
23x25kg
Lat pulldown - tried it, but no energy left
rear delt dumbell raises
5x10x15kg dbs
bicep curk pumpathon of 23x20kg + ex bar
Rob06/10/06 @ 21:26
Good going mate, unlucky that you didn't nail the 5x5 but you've come a long way on bench recently. Nice work.
Joni07/10/06 @ 12:26
thanks man. Funny how i was quite disappointed about the session - probably because i know i might have nailed the 5x5 with some more focus (and caffeine). But still, cant knock the progress - just two months back i wrote in my journal how 5x5x105 was brutal and stuff like that. Now 5x5x105 would be a joke! Also, doing 5 with 117.5 is a PB as well.
My plan for next friday: no heavy singles. My joints and shoulders are desperate for a bit of a break, I will go for 5x5x120 - with the aim in mind to nail even one 5x120 as my new 5RM PB. Need to train singles on boards on tuesday, i think singles with 132.5 or 135kg 2-3 board press sounds like the ticket. Lots of them though, at least 8 with the aim of quick and confident descent.
My plan for next friday: no heavy singles. My joints and shoulders are desperate for a bit of a break, I will go for 5x5x120 - with the aim in mind to nail even one 5x120 as my new 5RM PB. Need to train singles on boards on tuesday, i think singles with 132.5 or 135kg 2-3 board press sounds like the ticket. Lots of them though, at least 8 with the aim of quick and confident descent.
Joni08/10/06 @ 17:02
Post Edited: 08.10.2006 @ 17:03 PM
Today, nice session, but kept the volume on squat very low - saving myself for next wednesdays deadlift day.Squats
6x60
5x100
3x140
2x160
5x180kg - new 5 rep max!
pullthroughs
20x stack
17x stack +15kg
12x stack + 15kg + 10lbs block
Pulldowns
10x77
10x98
10x112
10x119
rolling thunder rows 4 sets
did some mocking about with trying to build duck walk implement from the loading pin. Would have been good if we had a handle at the gym which wouldn't be so big that it would tear your quads out when walking.
Machine rows, wide parallel grip
12xhalf stack
3x12xstack
some curls and one set of dumbell sitting shrugs (37x50kg dbs)
Joni11/10/06 @ 10:31
yesterday:
2 board bench press
6x60
5x80
5x100
5x110
3x120
1x130
3x1x135
Push press
6x50
5x60
3x70
3x75
3x80
3x85
1x90kg - i think this is a PB (just goes to show how crap i am with push presses!)
2 board bench press
6x60
5x80
5x100
5x110
3x120
1x130
3x1x135
Push press
6x50
5x60
3x70
3x75
3x80
3x85
1x90kg - i think this is a PB (just goes to show how crap i am with push presses!)
buzz11/10/06 @ 10:49
1x90kg - i think this is a PB (just goes to show how crap i am with push presses!)
Still nice to make a PB, and triples up to 85 is not bad either. So are you now ready for the head to head log challenge on Sunday??
Joni11/10/06 @ 14:32
buzz11/10/06 @ 14:38
Rob11/10/06 @ 15:56
Good luck tonight mate, I won't be there due to illness.
Pull a big one.
And if you do any squatting after remember to hit depth.
Pull a big one.
And if you do any squatting after remember to hit depth.
Cuddles11/10/06 @ 21:43
buzz11/10/06 @ 21:56
Word is you pulled like a mofo tonight. Nice work. My only fear is that in the absence of Rob there will be no sugden tv production